Hey you on the couch! Yeah you, the one staring longingly at your stand up paddleboard! It may still be snowing in the mountains, but it’s the perfect time to start training for the SUP season. If you want to hit the water with gusto this spring, try these four exercises to transform your off-season self into a mean, lean, paddling machine. Do this routine at least three times a week to improve your SUP strength before the season begins.

Bosu Squat
Stand on the bosu ball, feet on the outermost edges of the ball. Keep your feet flat, chin up, and spine perpendicular to the floor, squat down. Stand back up. Repeat until your legs feel like Jell-o. Just kidding, start with 8-10 squats, adding 2 squats each week. If you have a hard time balancing, do your squats next to a wall you can use to help steady yourself.

Bosu Paddle
Facing the resistance, stand on the bosu ball with knees bent and abs tight. Extend arms forward and grab cable bar. Hold it perpendicular to the ground and place one hand on the top of the other. Keeping your arms extended, make a paddling motion and pull the cable down toward one hip. Do the same thing toward the other hip. Start with 30-60 reps. This is a great move that strengthens your paddling muscles while also dialing in your balance.


Balance Pushup
Place a bosu ball or balance board upside down. Get into a pushup position, feet shoulder-width apart, and place your hands on the balance board. Keeping your arms at a natural 90-degree angle, perform a pushup. Start with five pushups and try to add two pushups each week. The Bosu ball is a great tool for mimicking the balance you need to push yourself up to standing on the board.


Kettlebell Swing
Stand bent at the waist, holding the kettlebell on the ground in front of you. Explosively drive your hips forward and be sure to squeeze your glutes as you swing the kettlebell up. Your arms should be perpendicular to your body (forming a 90 degree angle at your shoulders). The bell should be an extension of your arms. To return the kettlebell to the ground, let it swing passively forward and set it down between your feet. Start with 20 reps and add 5 each week.


Crank out these moves and when spring rolls around you’ll be effortlessly cruising along while your buddies are working up a sweat wishing they were as brilliant as you. Or you can let them in on your workout routine, because let’s be honest, working out with friends is way more fun. See you on the water!

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